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Training Log: graeme

In the last 7 days:

activity # timemileskm+m
  Running5 5:22:41 36.7(8:48) 59.06(5:28)
  Strength&conditioning6 3:40:00
  Orienteering1 1:15:00 9.3(8:04) 14.97(5:01)
  Cycling1 1:00:00 10.0(6:00) 16.09(3:44)
  Total6 11:17:41 56.0 90.12
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TuWeThFrSaSuMo

Sunday Feb 17 #

Orienteering 1:15:00 [3] 9.3 mi (8:04 / mi)

Drumpelier STAG SoSoL 2, Brown. (2nd/5, Kyle Heron 64)

Shed 3.5 mis at 1, not finding the gap in the Rhodes and eventually going all the way round. Then another 1.5 at 2 with a 180 error. So not loving it early on, but then snapped into it a bit, not spending too long at any of the suspiciously flag-shaped pits. Pretty nice running at this time of year, though still preferentially getting to the paths whenever possible. Built up at 72 sec cushion over Ben Brown in third, only 24 of which went on the run in...

http://www.rstrain.ndtilda.co.uk/results_19/stag_s...

Strength&conditioning 45:00 [3]

Saturday Feb 16 #

Running tempo 20:41 [5] 3.1 mi (6:40 / mi)

Project 21. Done.
Portobello Parkrun.
Nice morning, no wind, tailing JamJar and Tara, particularly pleased to hold the second lap together & pull through a bit.

Running 35:00 [2] 3.0 mi (11:40 / mi)

Jog there, then warm down around some mappable estate. Could be quite a nice sprint area here.

Note

5km age grade up to 75% now. Was hovering around 80% (now, equivalent to 19:30 pace) in 2011 just after the calf went. Touching 85% (now 18:20) before.

Strength&conditioning 35:00 [3]

Cycling 1:00:00 [2] 10.0 mi (6:00 / mi)

Tooling round all the streets in Morningside on the yellow bike making sure the boring bit is, indeed boring. Which it is.

Friday Feb 15 #

Running 1:00:00 [3] 7.0 mi (8:34 / mi)

In and home over Blackford and Braids.

Strength&conditioning 35:00 [3]

Thursday Feb 14 #

Running 56:00 [3] 6.5 mi (8:37 / mi)

Inch, Craigmillar, Duddingston, Meadowfield Queens Drive & home in the dark and cold. Nice.

Running 9:00 [3] 1.0 mi (9:00 / mi)

In

Strength&conditioning 35:00 [3]

Wednesday Feb 13 #

Running 9:00 [2] 1.0 mi (9:00 / mi)

In

Running 1:00:00 [3] 7.0 mi (8:34 / mi)

Hermitage, then around Morningside and Royal Ed, and home

Strength&conditioning 35:00 [3]

Tuesday Feb 12 #

Running 45:00 [2] 5.0 mi (9:00 / mi)

Home there round & back

Running intervals 28:00 [4] 3.1 mi (9:02 / mi)

4;05 04 05 04 05
Not really feeling it tonight. Nice warm evening, no excuse.

Strength&conditioning 35:00 [3]

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